Q: Sooie
PAX: Ex-Pat, G-string, Malibu, Pebbles, The Merchant, Sooie, Lunch Lady, Josh Stevenson (Sparrow)
FNGs: 1 Josh Stevenson (Sparrow)
COUNT: 8
CONDITIONS: Perfect temperature. A bit damp.
WARMUP:
Motivators from 5
Imperial Walkers
“Keep em Up!”:
Shoulder taps
Side shoulder taps
Front shoulder taps
Scissor chops
Horizontal scissors
BAC
BBAC
Don Quixotes
OYO stretch/shakeout
Might as well knock out today’s 2 minute plank
THE THANG:
5 cones between the road and the tree line across the knoll. Began at the road. Exercise and MOT to each cone was different.
Sprint to cone 1: 20 burpees
Crab crawl to cone 2: 20 Lt. Dans
Crawl crab to cone 3: 10 breakdancer merkins
Mosey to cone 4: 30 Spicolli’s
Bear crawl to cone 5: 10 plank rotations
Mosey to tree line: 2 minute active recovery.
COMPETE FOR CONES:
first PAX to pick up the cone got a point. Sprint to cone 1 then tree line, cone 2 then tree line, cone 3 then tree line…you get the idea.
Mosey to the playground. Split into 2 groups. Group 1 dead hangs. Group 2 lunges to the road and mosey’s back. Swap.
Close out with some recovery breath work. Pebbles contributed to the air quality during this phase. :dash:
MOLESKINE:
Proverbs 24:5-6
A wise man is full of strength,
and a man of knowledge enhances his might,
for by wise guidance you can wage your war,
and in abundance of counselors there is victory.
These verses have meant a lot to me and have grown more as I have spent more time in F3. Thank you men for the encouragement, support, and camaraderie!
ANNOUNCEMENTS:
Plankril continues
G-string will be conductor at pain-train tomorrow. Be sure to punch your ticket!
The knolliversary is coming up 5/2. More on that later
COT:
The Merchant was the 6 and shared what F3 meant to him.
Prayers requested and lifted.